The Fall Fitness Blueprint: Shape Up as the Leaves Drop

If you’re one of the many people who think of fall as just a stepping stone to the holidays, it’s time to flip the script! Fall isn’t just about pumpkin spice lattes and cozy sweaters; it’s a golden opportunity to get into the shape you’ve been dreaming about. With everyone settling into their post-summer routines, Fall offers just the right amount of time to see substantial progress before holiday feasting begins.

The Arsenal Strength Fall Fitness Plan

Week 1-2: Assessment & On-Ramp

  1. Consult a Coach: It’s worth spending an hour with a qualified coach to assess your fitness level.
  2. Set Goals: What do you want to achieve? Weight loss? Muscle gain? Improved cardio? Nail it down.
  3. Develop a Plan: Custom-tailored to your needs, it should be a mix of cardio, strength training, and flexibility exercises.

Week 3-6: Habit Building

  1. Strength Training: Aim for at least 3 days a week focusing on compound movements—think squats, deadlifts, and presses.
  2. Cardio: Incorporate at least two days of moderate cardio. Outdoor options like hiking or biking are optimal in fall weather.
  3. Nutrition: Start with a balanced diet that complements your workout. More protein for muscle gain, fewer carbs for weight loss—adjust as necessary.

Week 7-10: Dialing It All In

  1. Intensify Workouts: Add weight, reps, or both to your strength training regimen.
  2. Variety in Cardio: Add some High-Intensity Interval Training (HIIT) to make things more interesting and effective.
  3. Check-in on Diet: Refine and adjust your diet based on your progress and how you feel.

Week 11-14: The Final Stretch

  1. Fine-Tuning: At this point, your workouts should be challenging but not excruciating. Make minor tweaks to keep progressing.
  2. Meal Prepping: You’ve come far; don’t let poor diet choices ruin your gains. Meal prep can be your savior.

Week 15: Celebrate and Reassess

  1. Measure Your Success: Compare your metrics from Week 1.
  2. Celebrate: You’ve earned it!

Tips for Staying Motivated

  1. Join a Community: Like, say, Arsenal Strength. (See what I did there?)
  2. Keep a Journal: Track your progress, jot down your experiences, and vent frustrations.
  3. Take Photos: Because nothing says ‘Wow, I did that!’ like before-and-after photos.

Ready to get started??? You can sit down with a coach in a one-on-one setting to see the best plans for you by scheduling a No Sweat Intro!